1/5/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Gymnastic Conditioning

On the 1:30 x 6 Sets:

7-12 Kipping Handstand Pushups

3 “Touch and Go” Power Cleans

Athletes choose the total of HSPU, with the intention on each set being completed unbroken.

Stimulus

All percentages based on 1RM Power Clean:

Set 1 – 70%

Set 2 – 73%

Set 3 – 76%

Sets 4-6 – Build to a heavy triple for the day.

– Athlete’s choice on the amount of HSPU per set, with the intention being *unbroken sets throughout*.

– We’re looking for a sizable HSPU set, in respect to our own capacity, with an immediate power clean to follow.

– Think of these as supersets.

– In addition, we are training the ability to cycle a heavy barbell for “touch and go” reps. This is deliberate today.

– We can “rest” at the hang, but not on the floor, for the set to count.
Modifications

KIPPING HANDSTAND PUSH-UPS

– Use Risers

– Dual Dumbbell Push Press

– Feet Elevated Push-Ups

– Standard Push-Ups

POWER CLEAN

– Sub Dual Dumbbells

– Sub Sandbag

– Sub Odd Object

– 2x Reps Single DB Power Cleans

Barn Burner (5 Rounds for reps)

“Barn Burner”

5 Sets of AMRAP 3, resting 3:00 between (27:00 Total)

Part 1 – AMRAP 3:

50 Double-Unders, 21 Bar-Facing Burpees

Max Power Cleans (115 / 85 lb)

Rest 3:00

Part 2 – AMRAP 3:

50 Double-Unders, 18 Bar-Facing Burpees

Max Power Cleans (135 / 95 lb)

Rest 3:00

Part 3 – AMRAP 3:

50 Double-Unders, 15 Bar-Facing Burpees

Max Power Cleans (155 / 105 lb)

Rest 3:00

Part 4 – AMRAP 3:

50 Double-Unders, 12 Bar-Facing Burpees

Max Power Cleans (185 / 135 lb)

Rest 3:00

Part 5 – AMRAP 3:

50 Double-Unders, 9 Bar-Facing Burpees

Max Power Cleans (205 / 145 lb)
Stimulus

– Conditioning Category: Threshold

– With (5) varying loads, we have (5) opportunities to focus on our threshold pace in regards to barbell cycling.

– We’ll need to move with a purpose to clear the jump rope and burpee reps, but as soon as we do – check the clock. The stimulus here today is how well we pace those remaining seconds with the weight in front of us.

– On the opening rounds, we are looking for the truly “light to moderate” loads. Weights we can cycle for 21, 18, and 15 reps unbroken, respectively to rounds 1-2-3.

– On the final two rounds, we are looking to climb past our moderate weight. Both weights we *could* cycle for 5+ reps unbroken, when fresh, but likely singles from the onset when we get there.

BAR FACING BURPEE

– Burpee to Target

– Lateral Burpee Over Bar

– Burpee Over Dumbbell